7.5 Improving Sleep Hygiene and Adapting to Zeigebers

sleep hygiene

good habits and practices that support consistent, restful, and high quality sleep

Key sleep hygiene strategies (6)

1. Consistent Sleep Scheulde - regulates the circadian rhythm

2. Use your bed only for sleep- builds strong psychological connection to sleep

3. No screens 1 hours before bed- these disturb natural sleep cycles- blue light interferes with melatonin production

4. Avoid Caffeine and alcohol before bed-disturbs natural sleep cycles

5. Relaxation before bed-reduces arousal and helps sleep onset

6. Exercise Daily (not too close to bedtime)- builds sleep pressure, improves quality

Zeigebers

external environmental cues that help synchronise our interal body clock with the external world

main types of zeigebers

• Light based - daylight, blue light, artificial light

• Social/ Behavioural- meal times, routines, social interaction, exercise

Adapting to light Zeigeber

• morning sunlight exposure resets circadian rhythm

• avoiding blue light at night allows melatonin to rise nauturally

  TIP: get 10-30 mins natural light after waking, to help reset sleep-wake cycle

Adapting to temprature Zeigeber

• sleep is easier when body temp is cooler

• warm shower 1 hour before helps trigger natural body cooling

• ideal room temp 18-20

adapting to eating pattern zeigeber

• avoid heavy meals, caffeine, and alcohol before sleep

• eat at consistent times to reinforce daily body rhythms